“Do Work” 10-15-20-15-10 rep rounds of: Shoulder to Overhead (125/83) Box Overs (24/20″) Ring Dips Toes to Bar Weighted Walking Overhead Lunges (35/25) Run 200m after each round For Time Post time to comments Read More
Helpful hint: take care of your callouses often with a pumice stone or callous shaver to prevent rips. “Get a grip” As a partner group, row 1500m, 15 strokes at a time. While partner A is rowing, partner B does 10 burpees. Rest 5 minutes Then, individually… 21 Box...Read More
“Saturday Swag” 2 minutes of work, 1 minute of rest: Handstand Push-ups Row (for calories) Power Cleans (125/83) Double Unders Grasshoppers …then, repeat with 1 minute of work, 30 seconds of rest For Score *Score is total number of reps and calories rowed Post score to commentsRead More
FYI: This Thursday, June 20, CF Broken Arrow is hosting the 2nd monthly “Girl’s Night Out CrossFit Style”. This is a new event hosted by a different box each month as an opportunity for Tulsa area CF ladies to get together, bring a non-cf friend (if you want), hang out and work out. Bring your...Read More
“C & J Creation” 40 Double Unders 20 1-arm Kettlebell Swings (25/15) 10 Calories Rowed 5 Clean & Jerks (135/95) 4 rounds for time Post time to commentsRead More
Wishing Christian good luck this weekend at his CF Level 1 certification! REPRESENT. “The Odd WOD” Complete as many rounds as possible in 21 minutes of: 5 Handstand Push-ups 7 V-ups 9 Power Snatch (75/50) 11 Lateral Jumps over the bar Post number of completed rounds and extra reps to...Read More
In case you were wondering…these burpees happened. 302 burpees each. Time: 34:21 “LP’s Dream” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Hang Power Cleans (115/73) Kettlebell Swings (1.5/1 pood) Box Jumps (24″/20″) Run 200m at the end of each round For Time Post time to comments Compare to Friday, 06 May 2011Read More
Happy belated birthday Nathan!! “Nice try Nathan” 20 Slammers (12/8) 20 Box Jumps (30/24) Run 400m 20 Burpees* 20 Deadlifts (165/110) 5 rounds for time Post time to comments *Fundraiser “Buy-Out” Buy-out of Burpees for $1 each. The first 15 each person purchases, Coaches Becky and Jimmy will...Read More
Happy belated Mother’s Day! “Mama Said Knock You Out” 10 Back Squats (95/63) 20 Wall-Ball Shots (20/14) @ (10/9′) 30 Half-Tacos (Single-leg V-Up)(15 each leg/alternate) 400m Run 4 rounds for time Post time to commentsRead More
